Workout overview
| 1. Tuck handstand hold |
| 2. Pancake |
| 3. Push-ups |
| 4. Single-leg wall sit |
| 5. Chin-up iso hold |
Equipment needed: pull-up bar, parallettes
X
To see how much you’ve improved, you will repeat the same tests performed at the start of the program. Replicate baseline test conditions as best you can and try to beat your previous score.
Warm-up
| Exercise | Reps/Duration |
|---|---|
| Wrist circuit | 2 rounds |
| 1A. Wrist push-ups | 15 reps |
| 1B. Wrist rocks | 15 reps |
| 1C. Supinated wrist extensiion | 30 sec hold |
| Shoulders | 2 rounds |
| 2A. Prone angles | 15 reps |
| 2B. Shoulder flexion stretch | 30 secs |
| Legs | 1 round |
| 3A. Dynamic leg swings | 8 reps (front and side) |
| 3B. Pancake good mornings | 8-10 reps |
| 3C. Pancake hold | 1 min hold |
| Exercise | Wrist circuit | 1A. Wrist push-ups | 1B. Wrist rocks | 1C. Supinated wrist extensiion | Shoulders | 2A. Prone angles | 2B. Shoulder flexion stretch | Legs | 3A. Dynamic leg swings | 3B. Pancake good mornings | 3C. Pancake hold |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Reps/Duration | 2 rounds | 15 reps | 15 reps | 30 sec hold | 2 rounds | 15 reps | 30 secs | 1 round | 8 reps (front and side) | 8-10 reps | 1 min hold |
1. Tuck handstand hold
Perform 1 set for max duration
2. Pancake
Perform your deepest fold for 30 secs
3. Push-ups
Perform 1 set of max reps
4. Single-leg wall sit
Perform 1 set of max duration (each side)
5. Isometric chin-up
Perform 1 set for max duration
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Pike fold | 1 min |
| B. Pancake | 1 min |
| Exercise | A. Pike fold | B. Pancake |
|---|---|---|
| Duration | 1 min | 1 min |
CONGRATULATIONS!
WORKOUT COMPLETE
